Strong Kids, Healthy Kids_ The Revolutionary Program for Increasing Your Child's Fitness in 30 Minutes a Week_clone

138 Strong Kids, Healthy Kids HUDSON VALLEY ROAST PORK LOIN 1 small onion 2 small tart apples 1/4 cup cranberries (heaping) Olive oil 1 1/2–2 pounds pork loin 1/4 teaspoon salt 1/4 teaspoon pepper 6 sage leaves, chopped fine or 1/2 to 1 teaspoon dried sage, to taste 1/4 cup white wine 1. Preheat oven to 400 degrees F. 2. Put a couple of teaspoons of olive oil on the bottom of a metal roasting pan and spread out across the bottom. 3. Slice the onion in very thin rings and sprinkle over the bottom of the pan. 4. Peel, core, and slice the apples thin and layer those on top. Add the cranberries. 5. I usually find I need to untie the loin and trim more fat off than the butcher did, then re-roll and tie the roast. But don’t be too compulsive—a little fat does this dish good! 6. Rub the retied roast with a little more olive oil, then salt, pepper, and sage. Place on top of onion and fruit. Cover with foil. 7. Bake about 40 to 45 minutes in a convection oven, 10 or 15 minutes longer in a regular oven—until a meat thermometer in center says 160 degrees. (Note: It will take about an hour in a regular oven [convection shortens the

Kid-Ready Recipes 139 time by about a third], but I would recommend checking after 50 minutes. It depends on how thick the thickest part of the loin is because two roasts of exactly the same weight can take different cooking times. If you don’t have a meat thermometer, you can check by sticking the point of a knife into the thickest part of the loin and seeing if the juices run clear and the inside looks light pink— definitely not red, but not yet beige. It will cook a little more during the resting period. Because the steam stays in the foil, the roast is not in danger of drying out, so if in doubt, bake for 5 minutes more and check again.) 8. Remove roast to cutting board to rest 10 minutes. 9. Meanwhile, take out baked fruit and onion with slotted spoon to serve as a confit with the slices of roast pork. 10. Put roasting pan over a burner on medium low heat and deglaze with wine, mashing and stirring to dissolve as many of the little bits as possible. Taste this gravy and adjust seasoning if necessary. 11. Slice the roast and serve with confit and gravy. (This is really good with a nice lentil dish, quinoa, wild rice, or black-eyed peas, plus a salad with edgy greens like arugula or endive.)

140 Strong Kids, Healthy Kids PARMESAN CHICKEN BREASTS OR TOFU 1 pound chicken breast and/or firm tofu but soft or silken will work in this recipe as long as the pieces stay 2 inches x 3 inches x 1/2 inch 3 tablespoons grated Parmesan cheese 1 1/2 teaspoons chopped fresh herbs (a mix of tarragon and marjoram is good, or rosemary and parsley, or just a little bit of sage and a lot of chives) 1/4 cup whole-wheat flour or oat flour 1 tablespoon flax seed meal 1 scant teaspoon mustard powder 1/4 teaspoon salt 1/4 teaspoon pepper Olive oil Lemon wedges or balsamic vinegar 1. Cut chicken into cutlet pieces about 1/4 to 1/2 inch thick. For tofu, make 1/2-inch-thick slices no bigger than 3 inches by 2 inches (so they don’t fall apart when you turn them). 2. On a plate, mix together the Parmesan cheese, herbs, flour, flax seed meal, mustard powder, salt, and pepper. Dredge the cutlets in this mixture to coat very lightly. 3. Heat olive oil in a skillet and sauté chicken pieces until just dark golden on either side—about 5 minutes on the first side, maybe 3 minutes on the second side. 4. Serve with a squeeze of lemon or a thin drizzle of balsamic vinegar.

Kid-Ready Recipes 141 LISA FELDMAN’S COTTAGE CHEESE AND PEANUT BUTTER BREAKFAST (The world’s fastest, most well-balanced breakfast) 1⁄2 cup Friendship Whipped Cottage Cheese* 1 tablespoon chunky natural peanut or almond butter (softened out of the fridge for about 10 minutes) 2 large chopped-up prunes or 1 scant tablespoon of raisins (for a dessert or special treat version, you can use mini-chocolate chips) Place all the ingredients in a small serving bowl and mix everything together with a spoon. Sweeten to taste. Eat from the same bowl with the same spoon—just like cereal! *One of the things that makes this so appealing to kids (as well as adults) is its smooth texture due to the whipped curdless cottage cheese. To the best of my knowledge, only Friendship makes this kind of product (it is 1% fat). If it is not available at your local store, the same effect can be achieved by pulsing regular cottage cheese in a food processor for a minute or so. You can also use a mixing bowl and hand blender to make medium curd cottage cheese smoother.

142 Strong Kids, Healthy Kids LINDA HAHN’S RECIPES THE BEST BROCCOLI One bunch of broccoli (I estimate at least four spears per kid) Kosher salt 1 to 2 tablespoons unsalted organic butter (more or less) I make fresh broccoli for my children nearly every night. It is their favorite vegetable and I can be reasonably certain that they will eat it. Though, if they are served broccoli anywhere else, say at a friend’s home or at a restaurant, they may try it, but they usually leave it on the plate with the excuse that it does not taste like the broccoli at home. When the same friends come to our home for dinner, the broccoli bowl is always empty. Georgia’s friend Jamie claims that I make “the best” broccoli. Broccoli is tricky because if it is not fresh or if it is over- cooked for even a minute, it just doesn’t taste good (not to mention that most of the nutritional value has been cooked out of it). If it is undercooked, well, at least my kids won’t eat it because it is too tough. Not all kids are that picky, but if you’ve tried to feed your kids broccoli and they’ve turned their noses up at it, maybe it’s not the broccoli that’s the problem. It just might be the cooking technique. First, you need to buy fresh and preferably organic broccoli. During the summer, I love getting locally grown broccoli at the farmer’s market. Talk about fresh. When I’m faced with buying broccoli at the grocery store, I will opt for fresh over organic if it looks like the organic has been sitting around for ages. You can tell when broccoli is fresh when the florets are a deep

Kid-Ready Recipes 143 green and tight and the bottoms of the stalk where it was cut looks moist and not dried out. If the florets are floppy or yellowish don’t buy it. It won’t taste good. When that happens— no fresh broccoli to be found—I buy frozen organic. 1. Get a pot with a steamer insert or a steamer basket that fits into it so that the lid still fits tightly. 2. Put an inch or so of water into the pot, making sure the basket sits above the water. Boil the water with the lid on. 3. Cut the florets into bite-size pieces. If you leave the stems long, you can later play that you’re eating broccoli lollipops. I’ll cut up the stalks too after trimming off the tough outer layer, steam them along with the florets, and eat them myself. Once the water is rapidly boiling, lift the lid and put the broccoli into the steamer basket. Replace the lid, trying not to let all the steam escape. 4. Now, here’s the real trick. Set a timer. Steam the broccoli for 5 minutes—no more, no less. When the timer rings, take off the heat immediately and put the broccoli into a lidded serving bowl (or use a plate as a lid). 5. Sprinkle liberally with kosher salt and dot with butter. 6. Put the lid on the bowl and let sit for a moment. When the butter has melted, swirl the broccoli in the melted butter. Serve immediately or let cool a bit for younger kids. Variations: Some kids might like a cheese sauce on their broccoli. Or you might try squeezing some lemon juice and olive oil on it instead of butter. This steaming technique works for many different vegeta- bles. I use it for asparagus, cauliflower, and string beans. The only thing you have to do is experiment with the amount of time you need to steam these vegetables. I have found that string beans and cauliflower also take 5 minutes. Steaming time for asparagus will vary with the thickness—from 3 to 7 minutes.

144 Strong Kids, Healthy Kids NANI PANCAKES 2 large eggs (preferably from organically or pasture-raised chickens) 1 generous pinch of kosher salt 4 tablespoons flour (I use organic whole-grain pastry flour) 1/8 cup half and half (preferably organic) 1/8 cup (or a bit more) whole milk (preferably organic) Butter for cooking Sugar, jam, real maple syrup, semi-sweet chocolate chips, or any other healthy sweetener for the filling This recipe makes 2 pancakes in a 10-inch non-stick skillet Serving a hot, well-balanced breakfast to my children, especially on school mornings, has been almost like a calling for me ever since they started preschool. I am pulled out of my warm bed every morning by the memories of my own childhood when I entered the kitchen before school and my mother would offer a warm, nourishing breakfast. My favorite was her Lithuanian-style pancakes (blynai), which are a lot like a French crepe. My children call them Nani pancakes after my mother. (She was named Nani by Alex, her first grandchild, because he loved the bananas—nanas—she would prepare for him.) It is very likely that my mother did not ponder the nutrient content of the breakfasts she made for us, but instinctively she always included healthy sources of protein and fat—eggs, bacon, and whole milk—knowing that these foods would keep us better satisfied while in school. Over the years with my children, I have revised this pancake recipe to skew higher in the protein and fat content, adding just enough flour to keep the pancakes from falling apart in the pan. When it’s all said and done, the kids are off to school with at least one whole egg in them to sustain their bodies and brains until lunch. Here’s how I make them.

Kid-Ready Recipes 145 1. Warm the skillet over medium heat. 2. Crack two eggs into a medium-size bowl and whisk together with the salt. 3. Add the flour and whisk until all lumps are gone. 4. Whisk in the half and half and then the milk. 5. Add enough butter to the pan to generously coat the bottom to keep the pancake from sticking. The pan should be hot enough to instantly melt the butter but it should not brown. 6. Pour in half of the batter. 7. Carefully flip over when it has completely set (after 3 or 4 minutes). 8. Let cook another minute or so. 9. Slide out onto a plate. 10. Re-whisk the remaining batter, add a little more butter to the pan, and pour in remaining batter. When the pancakes are done, add whatever healthy sweetener your child likes. They won’t need much because it becomes a sweet and savory combination that is always satisfying without adding too much of either. 11. Roll or fold the pancake in any way that pleases your child or leave it flat on the plate. Variation: Just like a French crepe, these pancakes can be made as a base for a ham and cheese rollup, or anything else you can think of!

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Endnotes Introduction 1. Westcott, et al. “School Based Conditioning Programs for Physically Unfit Children,” Strength and Conditioning 17 (1995): 5–9. 2. Ramsden, et al., Specialized Strength Training (Monterey, Calif.: Exercise Science Publishers, 2001). 3. Morris, et al., “Prospective Ten-Month Exercise Intervention in Premenarchael Girls: Positive Effects on Bone and Lean Mass,” Journal of Bone and Mineral Research 12, no. 9 (1997): 1453–1462. 4. A.D. Faigenbaum, et al., “The Effects of Twice-a-Week Strength Training Program on Children,” Pediatric Exercise Science 5 (1993): 339–346. 5. A.D. Faigenbaum, “Strength Training for Children and Adolescents,” Clinical Sports Medicine 19, no. 4 (October 2000): 593–619. 6. Laura K. Smith, Elizabeth Lawrence Weiss, and L. Don Lehmkuhl, Brumstrom’s Clinical Kinesiology 5th ed. (Philadelphia: F.A. Davis Co., 1996), 142. 147

148 Strong Kids, Healthy Kids 7. Westcott, et al. “Effects of Regular and Slow Speed Resistance Training on Muscle Strength,” Journal of Sports Medicine and Physical Fitness 41 (2001): 154–158. 8. W.W. Cambell, M.C. Crim, V.R. Young, and W.J. Evans, “Increased Energy Requirements and Changes in Body Composition with Resistance Training in Older Adults,” American Journal of Clinical Nutrition, 60, no. 2 (August 1994): 167–175. 9. R. Pratley, et al., “Strength Training Increases Resting Metabolic Rate and Norepinephrine Levels in Healthy 50–65 Year Old Men,” Journal of Applied Physiology, 76, no. 1 (January 2008): 133–137. Chapter 1 1. Guy, et al., “Strength Training for Children and Adolescents,” Journal of American Orthopedic Surgery 9 (2001): 29–36. 2. Goeken, et al., “Sport Stretching: Effect on Passive Muscle Stiffness of Short Hamstrings,” Archives of Physical Medicine and Rehabilitation 77, no. 7 (July 1996): 688–692. 3. Bojsen-Moller, et al., “A Biomechanical Evaluation of Cyclic and Static Stretch in human Skeletal Muscle,” International Journal of Sports Medicine 19, no. 5 (July 1998): 310–316. 4. Hahn, et al., “Influences of Strength, Stretching, and Circulatory Exercises on Flexibility Parameters of the Human Hamstrings,” International Journal of Sports Medicine 18, no. 5 (July 1997): 340–346. 5. Kjaer, et al., “A Mechanism for Altered Flexibility in Human Skeletal Muscle,” Journal of Physiology 497 (December 1996): 857. 6. S.J. Ingraham, “The Role of Flexibility in Injury Prevention and Athletic Performance: Have We Stretched the Truth?” Minnesota Medicine 86, no. 5 (May 2003): 58–61. 7. Richard A. Schmidt, Motor Learning and Performance (Champaign, Ill.: Human Kinetics, 2004).

Appendix SUGGESTED NUTRITIONAL HEALTH READINGS Allan, Christian, Ph.D., and Dr. Wolfgang Lutz. Life Without Bread. Los Angeles: Keats Publishing, 2000. Bowden, Johnny. Living the Low-Carb Life. New York: Sterling Publishing, 2005. Eades, Dr. Michael, and Dr. MaryDan Eades. The Protein Power Lifeplan. New York: Warner Books, 2000. Mercola, Dr. Joseph. The No Grain Diet. New York: Dutton Publishing, 2003. Planck, Nina. Real Food: What to Eat and Why. New York: Bloomsbury Publishing, 2006. 149

150 Strong Kids, Healthy Kids SUGGESTED NUTRITIONAL COOKBOOKS Barnaby, Karen. The Low-Carb Gourmet: 250 Delicious and Satisfying Recipes. Emmaus, Penn.: Rodale Books, 2004. Eades, Dr. Michael, and Dr. MaryDan Eades. The Low-Carb Comfort Cook Book. Hoboken, N.J.: John Wiley and Sons, 2003. ___________. The 30-Day Low-Carb Diet Solution. Hoboken, N.J.: John Wiley and Sons, 2003. PARENTING BOOKS Glasser, Dr. William. The Choice Theory. New York: Harper, 1999. WEB RESOURCES Grassland Beef www.grasslandbeef.com A great resource for choosing grass-fed meats and other healthy food choices. Hawthorne Valley Farms www.hawthornevalleyfarm.org Here you can learn about and purchase raw milk products. NUTRITIONAL DIET INFORMATION Protein Power www.ProteinPower.com The official website of my friends and authors Dr. Michael and Dr. MaryDan Eades. It’s full of valid and helpful nutritional info. A quick glance at their blogs on a daily basis will keep you healthy and wise.

Appendix 151 Living LaVida Low Carb www.livinglavidalowcarb.com The official website of Jimmy Moore who successfully lost over 200 pounds eating and exercising as this book suggests. He frequently has fantastic interviews with leading health experts. EQUIPMENT RESOURCES PDA Design www.fractionalplates.com/fractional.html Where you can get small add-on weight plates as small as 1/8 of a pound! You simply place the round plate over the weight stack pin of any machine and you’re ready to go. Sportsmith www.sportsmith.net/SearchForm.aspx?Search=platemate Magnetic add-on plates of different shapes and sizes. They come as low as 1 1/4 pounds. Metronomes www.metronomeonline.com This is a fee metronome you can use on your computer www.metronomes.net This site has a wide array of metronomes DUMBBELLS AND OTHER EQUIPMENT The Gym Source www.gymsource.com Almost anything you’d ever need for creating a great home gym.

152 Strong Kids, Healthy Kids Bowflex www.bowflexselecttech.com Excellent adjustable dumbbell. Increases are in small, 2 1/2-pound increments. Repetition Counter www.tallycounterstore.com SCIENTIFIC SUPPORT FOR STRONG KIDS, HEALTHY KIDS Pediatric Exercise Science, 2005: “Early Muscular Fitness Adaptations in Children in Response to Two Different Resistance Training Regimens” Researchers found that both high repetitions (15 to 20) and lower repetition ranges (6 to 10) produced similar but statistically significant outcomes in strength. American Heart Association (2000). The AHA evaluated and approved research indicating that strength training improves all of the health risk factors that are checked by a physician at a physical exam (e.g., cholesterol, blood pressure, body fat, insulin sensitivity, and bone density). Avery Faigenbaum et al. (1993, 1995, 1996, 1999). In numerous studies, Avery Faigenbaum and colleagues have shown that children who strength train once or twice a week for 20 to 30 minutes gain significant muscle strength and endurance, positively change their body composition, and improve athletic performance. Ades, Blair et al. (2002). Strength training improves treadmill-walking endurance signifi- cantly. This is because muscles are the engines of our body. The stronger they become, the better able they are to do anything involving physical work be it treadmill walking or climbing stairs, or running to catch a bus.

Appendix 153 Westcott, Tolken, and Wessner (1995). Fifth-grade students showed significant improvements in body composition from 50-minute sessions including 7 strength-training exercises twice a week for 8 weeks. Results were a 2.7 percent reduction in fat, a 3-pound decrease in fat weight, and a 2.5-pound increase in muscle weight. Amirfalah and Baum (1995). Strength training improves cardiovascular efficiency and blood lipid profiles. Cohen (1995). A three-year study showed no improvement in body composition of middle-school students from standard physical fitness programs. Ignacio and Mahon (1995). Fifth-grade students who took hour-long aerobic exercise classes three times a week for ten weeks showed no change in body composition. Campbell et al. (1996). Strength training stimulates metabolic activity and increases basal metabolic rate. Westcott, Long, and La Rosa Loud (2003) An eight-week study of seventh graders who experienced significant improvements in body composition from three weekly 40-minute activity sessions that included six strength exercises. Students lost 2.8 percent fat, 5 total pounds of fat, and gained 4.3 pounds of lean weight. Halbertsma, J.P., and L.N. Goeken. “Stretching Exercises: Effect on Passive Extensibility and Stiffness in Short Hamstrings of Healthy Subjects.” International Journal of Sports Medicine 18, no. 5 (July 1997): 340–346. Department of Rehabilitation Medicine, University of Groningen, Archives of Physical Medicine and Rehabilitation 76, no. 6 (June 1995): 587.

154 Strong Kids, Healthy Kids Conclusion: “It is concluded that stretching exercises do not make short hamstrings any longer or less stiff, but only influence the stretch tolerance.” Wiemann, K., and K. Hahn, “Influences of Strength, Stretching and Circulatory Exercises on Flexibility Parameters of the Human Hamstrings.” International Journal of Sports Medicine 18 no. 5 (July 1997): 340–346. Conclusion: “The constancy of the muscle resting tension suggests that merely the subjects' tolerance to higher stretching strain brings about the enlargement of ROM after short-term stretching exercises.” Magnusson, S.P., E.B. Simonsen, P. Aagaard, H. Sorensen, and M. Kjaer. “A Mechanism for Altered Flexibility in Human Skeletal Muscle.” Journal of Physiology (November 1996): 291–298. Conclusion: “It is concluded that reflex EMG activity does not limit the range of movement during slow stretches and that the increased range of motion achieved from training is a conse- quence of increased stretch tolerance on the part of the subject rather than a change in the mechanical or viscoelastic properties of the muscle.” Ingraham, S.J., “The Role of Flexibility in Injury Prevention and Athletic Performance: Have We Stretched the Truth?” Minnesota Medicine 86, no. 5 (May 2003): 58–61. Conclusion: “Overall, the evidence suggests that increasing range of motion beyond function through stretching is not beneficial and can actually cause injury and decrease performance. These findings should be used to challenge common warm-up practices in athletics.”

THE STRONG KIDS, HEALTHY KIDS Date: ________ Body Weight: _ Workout Progress Chart Daily Notes: Name of Exercise Machine Settings Wgt./Order 155

__ Date: _________ Date: _________ _________ Body Weight: _________ Body Weight: _________ Daily Notes: Daily Notes: Reps Wgt./Order Reps Wgt./Order Reps

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Index abdominal crunches (ab curl), 87 attire, workout, 39 abdominal muscles, exercises targeting, attitude, 76 57–60, 87 back extension (lower back), 88 abduction, hip, 79 back pull-downs (lat pull-downs), 85 add-on weights, 73 bad fats, 102 aerobic exercise, 15–16 balancing drills, 28–29 allergies, 89, 91n. Batmanghelidj, Fereydoon, 115 almond flour, 129 bench press (chest press), 77–78 American Academy of Pediatrics, 10 The Best Broccoli (recipe), 142–143 American College of Sports Medicine, 10, 31 bicep muscles, exercises targeting, American Orthopedic Society for Sports 54–56, 85, 86 Medicine, 10 biceps curl (arm curl), 86 appearance, changes in, 22 blynai, 144 appetite, and water intake, 113–114 body composition, 12 arm curl (biceps curl), 86 body composition reports, 121–126 athlete(s) body fat, 122–125 body weight, as resistance, 43 case study of, 128 Bowflex, 152 frequency of workouts for, 75 breakfast, 104–105 setting expectations for, 22–23 breathing, 38, 76 athletic performance, and sport-specific training, 27–30 157

158 Strong Kids, Healthy Kids dairy products, 101 Darden, Ellington, on superhydration, broccoli, 142 calf muscles, 81 113–114 calories dehydration burning, by drinking water, 113–114 importance of avoiding, 109–111 counting, 14, 93 partial, 112–113 carbohydrates, 103–106 deltoid muscles, exercises targeting, limiting amount of, 92 and overfat children, 104 50–53, 61–64, 77–78, 82–84 reducing, at breakfast, 104–105 developmental issues, 66 case study(-ies) diabetes, 10 of successful slow speed training diet, 14–15 program, 89, 119–128 informational resources on, 150–151 of successful strength training, 11–12 low-sugar, 104–105 Cauliflower au Gratin (recipe), 134 see also eating plan chart, 44 dieting, 13–14 chest press (bench press), 77–78 Discovery Team Bars (recipe), 130–131 cholesterol, 106 disease, and fructose, 106 clothing, 39 dumbbells, 43, 44 Committee on Sports Medicine and Eades, MaryDan, 102, 150 Fitness, 20 Eades, Michael, 102, 150 competition, as motivator, 67 eating plan, 91–115 confidence building, 10 constipation, 114 for after workouts, 90 contraction, muscle, 25, 27 carbohydrates in, 103–106 cookbooks, nutritional, 150 and “eating right,” 91–94 corn syrup, 106 and food costs, 97–98 counting calories, 14, 93 fruits and vegetables in, 107–109 Creamed Spinach (recipe), 132 high-quality fats and oils in, 101–103 Crispy Greens (recipe), 135 motivation to follow, 94–95 crunches protein in, 96–101 sugars in, 94–96, 103–106 abdominal, 87 water in, 109–115 stomach, 57–60 “eating right,” 91–94 Culligan (company), 114 educating your children, about eating right, curls ab, 87 94–95 biceps, 86 leg, 81

Index 159 Eggplant Goat Cheese Rolls (recipe), 133 for rhomboid muscles, 84 encouragement, giving, 42 rowing back (row torso), 84 epiphyseal plates, 6 setting a tempo for, 36–37 equipment shoulder side raise (lateral raise), 82 terms used with, 34–35 for exercising at home, 43–45 for trapezius muscles, 61–64, 84 resources on, 151–152 for tricep muscles, 50–53, 61–64, 77–78, see also weight machines excess body fat, 122, 124, 125 83, 85 exercise(s) warming up before, 36 abdominal crunches, 87 exercise machines, see weight machines for abdominal muscles (abs), 57–60, 87 expectations back pull-down (lat pull-down), 85 in athletics, 22–23 for bicep muscles, 54–56, 85, 86 setting realistic, 21–22 biceps curl (arm curl), 86 and breathing, 38 Faigenbaum, Avery for calf muscles, 81 on benefits of strength training, 9–10 cardiovascular and aerobic, 15–16 and frequency of workouts, 24 chest press (bench press), 77–78 for deltoid muscles (delts), 50–53, 61–64, Falafel (recipe), 137 fat 77–78, 82, 83, 84 finding your range of motion with, 37–38 body, 122–125 floor push-ups, 50–53 in diet, 98 for forearm muscles, 86 saturated, 102 for gluteus muscles, 46–49, 80 and vegetables, 108 for hamstring muscles, 46–49, 80, 81 fat free mass, 121, 123, 125 hip abduction (inner thigh), 79 fat loss, 113 for hip adductor muscles, 79 fatigue, muscular, 41 knee flexion (leg curl), 81 fats, 101–103 for latissimus dorsi muscles (lats), filtered water, 114–115 fitness tests, 30–32 54–56, 85 flexibility, and stretching, 25–27 leg press (leg sled, squat), 80 floor push-ups, 50–53 lower back exercise (back extension), 88 food, “real” vs. industrial, 92–93 for lumbar area muscles, 88 food allergies, 91n. maintaining posture during, 38–39 food costs, 97–98 and muscular success, 39–41 footwear, 39 overhead shoulder press forearm muscles, 86 form (posture), 75 (military press), 83 free weights, 70 for pectoral muscles (pecs), 50–53, 77–78 proper attire for, 39

160 Strong Kids, Healthy Kids hip adductor muscles, 79 home exercise routine, 42–64 frequency of workouts, 75 Friendship Whipped Cottage Cheese, 141 caution with, 43 fructose, 106 equipment for, 43–45 fruits, 107–109 exercises in (demonstrated), 46–64 exercises in (list), 43 glucose, 106 resting in, 45 gluteus muscles, exercises targeting, 46–49, workout progress chart for, 45 hormones, 20 80 horseplay, 66 goal body fat, 122, 124, 125 Hudson Valley Roast Pork Loin (recipe), goal setting, 32 goals 138–139 hunger, and water, 109, 110 of children in strength training, 68 hyperventilation, 38 mini-, 67 good fats, 93, 102–103 inactivity, physical, 14 grains, 92, 103 industrial food, 93 grass-fed animals, 97 injury reduction, 10 Grassland Beef, 150 inner thigh exercise, 79 growth plates, 6, 8 “innocent ignorance,” 28 Guy, Jeffrey A., 20 insulin, 104 gym exercise routine, 70–88 choosing amount of weight for, 71–73 joints, 25, 38 exercises in (demonstrated), 77–88 jump rope, 44 exercises in (list), 73–75 junk food, 95–96 frequency of workouts, 75 home exercise routine vs., 33, 70 kashi, 137 setting up machines for, 70 kidneys, 113 using machines in, 75–76 knee flexion (leg curl), 81 The Gym Source, 151 lat pull-downs (back pull-downs), 85 Hammer, Brian, 119–126 lateral raise (shoulder side raises), 82 hamstring muscles, exercises targeting, latissimus dorsi muscles, exercises 46–49, 80, 81 targeting, 54–56, 85 Hawthorne Valley Farms, 150 health-care costs, 10 high-fructose corn syrup, 106 hip abduction (exercise), 79

Index 161 lean body mass (LBM), 122, 124, 125 about fitness and nutrition, 13–15 lean to fat ratio, 121, 123, 125 about protein, 98 learning disabilities, case study of child with, about strength training by children, 5, 6 119–126 Nani Pancakes (recipe), 144–145 leg curl (knee flexion), 81 National Institutes of Health (NIH), 6, 10, leg press (leg sled, squat), 80 ligaments, 26 122, 124, 126 Lisa Feldman's Cottage Cheese and Peanut nutrition, 91–94, see also eating plan nutritional cookbooks, 150 Butter Breakfast (recipe), 141 liver obesity and carbohydrates, 104 effect of sugar on, 106 case study of child with, 126–127 and water, 113 and physical inactivity, 14 Living LaVida Low Carb, 151 lower back (back extension), 88 oils, 101–103 low-sugar diet, 104–105 overfat (term), 2 lumbar area muscles, 88 overhead shoulder press (military press), 83 overtraining, 24 mat, workout, 44 overweight, risks associated with being, 12 Mayo Clinic, 9 metabolism, and muscle, 13–14 parenting books, 150 metronomes, 44–45, 151 Parmesan Chicken Breasts or Tofu (recipe), Micheli, Lyle J., 20 microloading, 73 140 microwaving, 105, 108 partial dehydration, 112–113 military press (overhead shoulder press), 83 partially hydrogenated vegetable oils, 102 Moore, Jimmy, 151 PDA Design, 151 motivating children to eat right, 94–95 pectoral muscles, exercises targeting, 50–53, motor control, 66 muscle(s) 77–78 Perrotta, Lucy, 107 composition of, 40 physical inactivity, 14 contraction of, 25, 27 Planck, Nina, on \"real food,\" 92–93 and metabolism, 13–14 Plantation Blackstrap molasses, 130 muscle mass, 13 plyometrics, 27 muscular failure, 39–41 post-exercise meals, 90 muscular flexibility, 25 posture, 38–39 muscular success, 41, 76 praise, honest, 42 musculoskeletal growth, 5 myths

162 Strong Kids, Healthy Kids Crispy Greens, 135 Discovery Team Bars, 130–131 preparing vegetables, 107–108 Eggplant Goat Cheese Rolls, 133 press Falafel, 137 Hudson Valley Roast Pork Loin, 138–139 chest, 77–78 Lisa Feldman’s Cottage Cheese and leg, 80 overhead shoulder (military), 83 Peanut Butter Breakfast, 141 program exercises, see exercise(s) Nani Pancakes, 144–145 progress chart, workout, 45 Parmesan Chicken Breasts or Tofu, 140 protein, 93, 96–101 Sesame-Miso Carrots, 136 myths about, 97–98 recovery, from exercise, 23–24 sources of, 98–101 red meat, 97 types of, 96–97 rep assists, 69 and vegetarians/vegans, 96 repetitions (reps), 34 Protein Power (website), 150 quality vs. quantity of, 6 The Protein Power Lifeplan (Michael and speed of, 36–37 resistance training, see strength training MaryDan Eades), 102 resources, 149–154 pull-downs, back, 85 books, 149–150 pull-ups, single-arm back, 54–56 studies, 152–154 purified water, tap vs., 114–115 on the Web, 150–152 push-ups, floor, 50–53 rest, in workouts, 45 reverse osmosis systems, 113–114 quadriceps, exercises targeting, 46–49, 80 rhomboid muscles, 84 quality vs. quantity (repetitions), 6 rowing back (row torso), 84 quickness drills, 28–29 saddle plates, 73 raise safety issues, 5–6, 8 lateral, 82 saturated fat, 102 side-lateral shoulder, 61–64 Schmidt, Richard A., on sports-specific range of motion training, 28–29 finding your, 37–38 self-esteem, case study of child with low, improving, 25–26 119–126 “real food,” 92–93 Sesame-Miso Carrots (recipe), 136 Real Food: What to Eat and Why set, 35 Shakespeare, William, on strength, 118 (Nina Planck), 92–93 Shaw, G. B., on doing what must be recipes, 130–145 done, 117 The Best Broccoli, 142–143 Cauliflower au Gratin, 134 Creamed Spinach, 132

Index 163 shoulder press, overhead, 83 effectiveness of, 9–10 shoulder side raises (lateral raise), 82 efficacy of, for children, 20 side-lateral shoulder raise and shoulder encouragement in, 68 “failure” in, 40–41 press, 61–64 and flexibility/stretching, 25–27 single arm back pull-ups, 54–56 goals of children in, 68 sleep, 96 instructing children in, 68 slow speed strength training motivating children in, 67 myths about, 17 about, 4–5 and playtime, 66 aerobic exercise vs., 15–16 positive reinforcement in, 68 benefits of, 6, 12 safety issues with, 5–6, 20 slow speed training program, 33–90 time commitment for, 23–24 case studies illustrating successful, see also slow speed strength training stretch tolerance, 26 119–128 stretching, and flexibility, 25–27 challenges with, 65–69 sugar(s), 94–96 expectations with, 21–22 in junk food, 95–96 gains in strength from, 21 limiting intake of, 92, 103–106 for gym, 70–88 in soda, 69, 94–95 for home, 42–64 superhydration, 113–114 post-exercise meals in, 90 sweating, 44 scientific support for, 152–154 terms used in, 34–35 tap water, purified vs., 114–115 testimonials about, 41, 65, 66, 71, 89, 95, tempo, 36–37, 45 tests, fitness, 30–32 107, 119–121 Thong, Eugene, 66 see also exercise(s) time commitment, 23–24 sport-specific training (SST), 27–30 timing and muscular strength, 29 safety of, 30 for gym exercise routine, 76 Sportsmith, 151 for repetitions, 36–37 squats, 46–49, 80 for sets, 35 SST, see sport-specific training trainers, 70, 76 stomach crunches, 57–60 “training to muscular failure,” 39–41 strength, gains in, 21–22 trapezius muscles, exercises targeting, strength training adapting exercises to individuals, 69 61–64, 84 benefits of, 3–4, 12 tricep muscles, exercises targeting, 50–53, case studies of successful, 11–12 child's ability to perform, 8 61–64, 77–78, 83, 85 developmental issues with, 66

164 Strong Kids, Healthy Kids Web resources, 17, 118, 150–152 weight(s) Tufts University, 13 Twain, Mark, on the truth, 5 add-on, 73 Type 2 diabetes, 10 body, 43 determining amount of, 34 University of Maryland, 13 increasing, on weight machines, 72–73 setting, on weight machines, 71–72 valsalva, 38 weight lifting, assisting children in, 69, 71 vegans, 96 weight machines vegetables, 101, 107–109 basic rules for using, 75–76 vegetarians, 96 free weights vs., 70 selecting weights on, 71–73 warming up, 36 weight training, see strength training water, 109–115 Well Wisdom, 98 Westcott, Wayne, 8, 24 and appetite, 113–114 on effectiveness of strength training, 9 and the body, 110–112 on slow speed strength training, 6 and constipation, 114 Williams, Audley, 65 as digestive aid, 129 workout mat, 44 and fat-loss process, 113 workout progress chart, 45 and partial dehydration, 112–113 purified vs. tap, 114–115 Your Body's Many Cries for Water water jugs, 43, 44 (Fereydoon Batmanghelidj), 115